5 Effective and Simple Upper Body Strength Routines

Discover five effective upper body workout routines that can be incorporated into any fitness program, whether your goal is strength, power, weight loss, or overall fitness. Included are tracking forms to monitor your progress.

Authored by Tom Kelso
Last updated on Oct 25, 2022

When it comes to resistance training, the options are endless. As long as you put in the effort, track your progress, allow for proper recovery, and consistently challenge yourself, resistance training can yield results based on your genetics and dietary habits.

For the upper body, there are numerous tools and techniques available to target various muscle groups such as the chest, shoulders, back, biceps, and triceps. You can incorporate exercises like chest presses, rows, pulldowns, and overhead presses using barbells, dumbbells, or machines. These exercises can be tailored to different rep ranges and intensity levels to suit your goals.

With so many choices, it can be overwhelming. That’s why we’ve curated five effective upper body workout routines suitable for any fitness goal – whether it’s building strength, enhancing power, losing weight, or improving overall fitness. Don’t forget to use the provided tracking forms to monitor your workouts. By consistently following these routines, giving your best effort, and allowing for adequate recovery, you will see positive results guaranteed.

General workout guidelines

1. Follow the exercise order as listed (see examples A & B). INSERT YOUR EXERCISE CHOICES ON THE WORKOUT FORM.
2. Strive for muscular overload with appropriate resistance based on the exercise prescriptions (Rx).
3. Record the date, weight used, and reps achieved for each workout.
4. Aim to progress each workout by increasing reps or resistance according to the exercise prescription.
5. Use the “NOTES” section on the workout form to track specific details like equipment settings for each exercise.
6. Ensure proper form and safety during exercises. Have a spotter when necessary and stop if form is compromised.

Upper Body Workout #1: Big 4 @ 3 Rounds

This upper body routine focuses on four major multi-joint movements – chest push, row, overhead push, and pulldown – performed for three rounds with decreasing reps each round. It also includes triceps and biceps exercises.

Details:

• Select a chest push, row, overhead push, and pulldown for all three rounds.
• Rest 1:00-1:30 between exercises within each round and 2:00-3:00 between rounds.
• Finish the workout with triceps and biceps exercises.
• Perform all sets to muscular fatigue.

Upper Body Workout #2: 14 – 8 Circuit

This upper body workout involves alternating three push and pull exercises for two rounds, focusing on 12-16 reps (average = 14) and 6-10 reps (average = 8) to muscular fatigue with brief rest periods.

Details:

• Use the same push and pull exercises for both rounds.
• Rest 1:00 between exercises within each round.
• Rest 2:00 – 3:00 between rounds.

Upper Body Workout #3: Push – Pull

This upper body routine incorporates higher reps and alternates between three sets of push and pull exercises, followed by biceps and triceps work.

Details:

• Select three different push and pull exercises for each of the first three segments.
• Perform three sets of each exercise for the first segment and two sets for the following segments.
• Conclude the workout with two sets of triceps and biceps exercises.
• Complete all sets to muscular fatigue.

Upper Body Workout #4: 3 Strikes & Out

This upper body routine includes three push and pull exercises followed by triceps and biceps work using the three strikes and out overload method: three sets to muscular fatigue with the same resistance and short rest periods.

Details:

• Select three push and pull exercises along with triceps and biceps exercises.
• Choose a resistance that allows for muscular fatigue within the specified rep range for the first set. Record the results.
• Rest for :30 and perform a second set to fatigue with the same resistance. Record the reps achieved.
• Rest for :30 and complete a third set to fatigue with the same resistance. Record the reps for each set.
• Consider timing the rest intervals with a training partner.
• Rest 2:00 – 3:00 between exercises.

Upper Body Workout #5: Ultimate Super Set

Experience an upper body workout divided into three super set segments, incorporating chest, shoulders, back, and arm exercises with minimal rest between sets.

Details:

• Choose specific exercises for chest, shoulders, back, and arms for each segment.
• Perform the super sets by alternating exercises with minimal rest, working each set to muscular fatigue.
• Use consistent or adjusted resistance for the sets based on your desired intensity.
• Rest 3:00 between each super set segment.

Explore more with 5 Powerful Lower Body Strength Routines.